8 Drinks That Are High in Magnesium

Magnesium supports everything from muscle function and bone health to sleep, mood, and blood sugar control—but many people don’t get enough. You can boost your intake with nuts, seeds, leafy greens, and magnesium-containing drinks.

1. Mineral Water

Magnesium: 120 milligrams (mg)
Serving size: 1 liter

Mineral water comes from natural underground reservoirs and springs and often contains higher amounts of nutrients like magnesium. Some bottled mineral waters are labeled “high in magnesium”.

Drinking water is always the best choice for meeting your hydration needs. Drinking bottled mineral water can help you meet your hydration and magnesium needs.

2. Coconut Water

Magnesium: 60 mg
Serving size: 1 cup

Coconut water is the clear liquid found inside young green coconuts. It is known for its electrolyte content and is a popular choice among athletes.

While coconut water is highest in potassium, it also contains magnesium, though the exact amount can vary by brand. If you are looking for a hydrating beverage that’s slightly sweet and provides some magnesium, coconut water might be a good option.

3. Plant-Based Milk

Magnesium: 54mg (soy milk), 19 mg (almond milk)
Serving size: 1 cup

Plant-based milk can be an excellent source of magnesium, especially when it is fortified. Fortified foods contain added vitamins and minerals to improve their nutritional value and health benefits.

Fortified plant-based milks are a nutritious option for those following a dairy-free diet due to lactose intolerance or personal preference, while also looking for good sources of magnesium

4. Cacao-Based Drinks

Magnesium: 35 mg
Serving size: 1 tablespoon

Cacao-based drinks are made with raw cacao powder. Cacao comes from a tropical South American evergreen tree, from which chocolate, cocoa, and cocoa butter originate. Raw cacao is among the richest sources of magnesium.

Many people like using cacao to make hot chocolate or smoothies, as it has a more bitter flavor than cocoa. Unlike ultra-processed hot chocolate mixes in packets, unsweetened raw cacao powder contains no added sugar and often provides higher amounts of certain nutrients per serving.

5. Blackstrap Molasses in Warm Water or Smoothies

Magnesium: 100 mg
Serving size: 1 tablespoon

Blackstrap molasses is one of the best sources of magnesium. It also provides a significant amount of calcium, potassium, and iron.

Dissolve 1 tablespoon of blackstrap molasses in warm water to make a magnesium drink. To balance the flavor, add a squeeze of lemon juice. You can also try adding blackstrap molasses to smoothies to help mask its bittersweet flavor.

6. Green Smoothies

Magnesium: 24 mg
Serving size: 1 cup

Green smoothies are typically made with a leafy green base, such as spinach, kale, or Swiss chard. Some people blend these greens with frozen berries, bananas, avocado, or plant-based milk.

The greens are not only responsible for the flavor of a green smoothie; they’re also the primary source of magnesium. Adding ingredients like pumpkin seeds can increase the magnesium even further, with 1 ounce providing another 168 mg of magnesium.

7. Coffee

Magnesium: 10 mg
Serving size: 1 cup

While best known for its energizing properties, coffee also contains a modest amount of magnesium. If you drink a few cups each morning, you might get 30 mg from your wake-up routine.

Sprinkle in a little raw cacao powder or add some fortified plant-based milk to boost the magnesium content in your coffee.

8. Herbal Teas

Magnesium: 10 mg (nettle tea)
Serving size: 1 cup

Herbal teas like nettle, dandelion, and rooibos can offer trace amounts of magnesium, though the content varies widely depending on the type of herb and how you prepare the tea. Nettle tea, made from the stinging nettle plant (Urtica dioica), is known for its magnesium, calcium, and iron content.

Unlike caffeinated tea or coffee, herbal teas help support relaxation, making them a gentle way to wind down while adding extra magnesium to your daily diet.

Food Sources of Magnesium

While magnesium-containing drinks can help you meet your daily needs, foods are the best source of this vital mineral. Some other magnesium sources to consider as you work on boosting your intake include:

• Chia seeds: 111 mg per ounce
• Almonds: 80 mg per ounce (about 23 almonds)
• Spinach (cooked): 78 mg per half cup (4 ounces)
• Black beans (cooked): 60 mg per half cup
• Avocado: 58 mg per medium-sized fruit
• Dark chocolate (70–85% cacao): 50 mg per ounce
• Brown rice (cooked): 42 mg per half cup
• Tofu: 35 mg per 3 ounces
• Banana: 32 mg per medium-sized banana